As the future of healthy eating becomes ever more intertwined with technology, college students are facing an increasingly complex set of decisions about what to eat and drink. What does a healthy diet look like in 2023?
The past decade has seen a revolution in how nutritionists view food and health, as data-driven diets have become more popular and lab-driven recommendations have been found to have limited success.
At the same time, technological advances from apps to smart refrigerators are allowing college students to track their dietary intake with unprecedented accuracy.
Building on the discoveries of the last decade, healthy eating tips for college students in 2023 must take into account both traditional nutritional principles and forward-thinking device-enabled options.
Here's a look at some key strategies that can help make navigating today's modern menu a breeze for you because we know how stressful it can be to navigate food along with whatever else your classes expect of you!
Don't Skip Your Breakfast
It's no surprise that starting your day with a healthy breakfast sets you up for success! Eating breakfast gives you energy and fills in essential nutrients which will power you through your morning classes.
Whether you opt for a smoothie or an egg sandwich, try to make sure it is low in sugar, high in fiber, and includes a source of protein. Breakfast foods high in protein might include eggs, nuts and nut butter, Greek yogurt, or beans.
Don't make the rookie mistake of skipping breakfast as this can lead to feeling sluggish throughout the day and plus, it contributes to unhealthy eating habits.
So, even if it's just grabbing a piece of fruit on the run, don't forget to give yourself some fuel before heading off to class.
Be mindful that there are plenty of delicious yet healthy options around campus- research popular recipes online so you don't fall into the trap of relying on fast food or sugary snacks.
Get creative and have fun experimenting with different nutritious food combinations- your body will thank you for taking care of it!
Have Plenty of Snacks On Hand
Having tasty snacks on hand is the easiest way to avoid unhealthy junk food late at night.
That's why you should stock your dorm fridge and pantry with high-protein, nutrient-rich snacks that are both healthy and delicious.
Snacks make college life easier! That is why having plenty of snacks on hand for when you get busy studying is a great tip for any college student.
Keep your snack options healthy and full of energy.
Think protein-packed nuts, whole grain crackers, and fresh fruit! When you have an array of nourishing snacks available, it will be easier to make good food choices when hunger strikes.
Having a collection of plant-based recipes and quick go-to meals can also help you stay organized and energized while away at school.
Choose recipes that include fresh produce and use easy preparation methods so you can whip a meal up quickly when needed.
Greek yogurt, nuts, seeds, granola bars, and whole-grain crackers are all good options that don't take much effort to prepare.
You can also try stocking up on frozen veggies for quick dinners or when you don't feel like cooking.
These healthy eating tips are designed to give students the best opportunity to maintain their health while in college during the pandemic of 2023!
Find Some Time for Fitness
Remember the days of eating a nutritious meal and getting plenty of exercises? For college students in 2023, finding time for fitness can be tricky.
But it's essential to take care of your body if you want to get through college with your sanity intact!
You don't have to break the bank by joining a gym or hiring a personal trainer. There are plenty of inexpensive options provided by your university or community like walk-in classes and intramural sports.
Fit in some movement every day – at least 30 minutes is best – or commit to specific days and times throughout the week. You'll likely develop a new skill, make some friends, and feel better overall.
Another great idea is to grab a friend and head outdoors for a walk, jog, bike ride, or whatever kind of exercise you enjoy.
Whatever you decide on, just get moving, and soon enough, you'll be feeling happier and more energized!
Stay Hydrated
Staying well-hydrated is important when eating healthy, even though it may not always be convenient to find time for it. College isn't all about cramming for exams and partying; it's also about taking care of your health.
Hydration is essential for keeping your energy levels high, supporting body functions like digestion, removing toxins from the body, regulating temperature, and helping you concentrate better.
Drinking water before meals can make you feel full faster so you eat fewer and fewer calories. To make sure you stay adequately hydrated throughout the day, carry a reusable water bottle with you at all times!
It’s best to limit or avoid sugary drinks like sodas and juices as the sugar can cause health issues over time.
Instead opt for herbal teas, low-calorie electrolyte beverages, or plain old water.
Staying hydrated helps ensure that your body functions optimally while on campus so keep sipping!
Buffets Should Be Balanced
Buffets can be tricky when you're trying to make healthy food choices. Sure, they offer tons of delicious food - but that doesn't mean they should be a weekly tradition!
It's important to balance what you put on your plate when you visit the university cafeteria buffet. Instead of zigging and zagging through the buffet line, aim for equal amounts of complex carbs, proteins, and healthy fats.
Load up on salads with plenty of veggies and a light dressing. Choose lean proteins like grilled chicken or fish, and watch out for high-calorie sides like fried potatoes or cheesy casseroles.
When indulging in desserts, keep portion size in check by opting for single servings of sweets like cupcakes or small cookies instead of larger treats like pies or cakes.
Be Careful With Alcohol
Alcohol can be a real challenge for college students in 2023. Not only is it frowned upon by the college administration, but the potential health risks are very real when abused.
Alcohol is something that can often derail healthy eating plans. As a college student, drinking alcohol in moderation is absolutely fine, but over-drinking can lead to overeating unhealthy snacks and junk food.
Despite these dangers, many students will still consume alcohol regardless of the consequences. That's why if you do decide to drink alcohol, be mindful about how much and how often you're drinking it.
You don't need to completely eliminate alcohol from your lifestyle – moderation is key! Try to limit your drinks and ensure that you never put yourself in risky situations due to intoxication or over-consumption of alcohol.
Also, make sure that you never put yourself in a “peer pressure” situation with regard to drinking alcohol. Be reasonable and aware so that you don’t end up regretting a night where drunken decisions weren't made responsibly.
When consuming alcohol, it's important to understand your limits and remember to drink responsibly.
Try alternating between alcoholic drinks and water to stretch out the time you stay at events so you don't eat too much if it goes on for hours.
With proper planning and mindful decisions, college students can maintain healthy eating habits while still going out with friends- and having a good time!
Eat Small, Frequent Meals
Eating small, frequent meals throughout the day can help you take control of your eating habits. It helps avoid between-meal hunger, so you don't overeat, binge eat, or feel deprived.
It also helps maintain your alertness and cognitive functioning. When you're studying for midterms, it's important that your body is energized and well-nourished so that your brain can fully concentrate and focus on the task at hand!
Meals should be small enough that you don’t feel stuffed. Eating healthy doesn’t have to be in large portions - small meals work just as well!
Think crackers with hummus, popcorn sprinkled with nutritional yeast, cooked oats sweetened with maple syrup, or natural peanut butter on whole-grain toast for breakfast. Make sure your plate includes all three macronutrients - carbs, fats, and proteins - to fuel your body properly.
Final Thoughts
Nowadays, it's easier than ever to stay on top of healthy eating while in college.
With the help of the latest technology, you can get nutritious meals delivered right to your door or track what you're eating and make sure that each meal is balanced.
Eating healthy doesn't have to be a chore when done right.
Keeping these few tips in mind can help not just college students, but anyone become healthier at home or on campus!
Good luck on your exciting college journey and we hope these articles make it easier to navigate the nitty-gritty!
